Thursday, August 4, 2011

EVENT 4 - "Triplet Sprint"


3 muscle ups
185 pound Deadlift, 10 reps
30 situps (or 15 GHD Sit-ups)
Sprint 50 yards
3 muscle ups
185 pound Deadlift, 10 reps
30 situps (or 15 GHD Sit-ups)
Sprint 100 yards
3 Muscle ups
185 pound Deadlift, 10 reps
30 situps (or 15 GHD Sit-ups)
Sprint 150 yards
3 muscle ups
185 pound Deadlift, 10 reps
30 situps (or 15 GHD Sit-ups)
Sprint 200 yards

Post time to comments.

10 comments:

Carport Crossfit said...

Scaled WOD
Big Dawgs: 185/165
Pack: 165/135
Pups: 135/95
BC: 95/65

Cori said...

if you cannot do muscle ups, the scale will be 2:1 muscle up progressions. you can do them with your feet on the ground or if you want to make them more difficult, you can raise the rings and put your feet on a box to use more of your arms. the point of a muscle up progression is to help you find the technique of the transition into the bottom of the deep ring dip.

this scale will be consistent today across the board since we are doing the "carport games" and we need consistency for scoring! :)

Cori said...

13:46 - 165# DL's and GHD's
band assisted muscle ups with purple and black bands. strung all 3 together each round...probably should've used just the purple band but was in a hurry. :) but yay! my goal is still a muscle up by labor day!

my prediction is drew: sub 30!

Cori said...

i meant drew sub 8:00! haha!

Cori said...

if you can do band assisted muscle ups, you can do those 1:1.

Ed said...

25:29 - Rx except for MU progressions 2:1

Carport Crossfit said...

Your current Carport Games leader is KELLY WATSON!! Followed closely behind by David Pugh and Alex Lell.

Old Man said...

12:25 MU/185# DL/GHD's

Judy Ranelli said...

12:52 pack (135 lb), MU progressions. I really enjoyed this WOD.

DREW said...

10:00 min